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Friday 11.23.18

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Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 72% of 1RM Front Squat (Both Lifts)

Fitness Conditioning
AMRAP 18:
5 Round Buy-In:
5 Burpees
10 Overhead Squats (75/55)

In Time Remaining…
Max Rounds:
5 Pullups and/or Ring Rows
7 H.R. Push-ups
21 Air Squats

Sport Conditioning
AMRAP 18:
5 Round Buy-In:
10 Burpees
10 Overhead Squats (95/65)

In Time Remaining…
Max Rounds:
5 Chest to Bar Pull-ups
7 Kipping Handstand Push-ups
21 Air Squats

Tuesday 11.20.18

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Fitness Conditioning
AMRAP 20:
2 Pull Ups
4 H.R. Push-Ups
8 Kettlebell Swings (50/35)

Sport Conditioning
AMRAP 20:
2 Bar Muscle-Ups
4 Kipping Handstand Push-Ups
8 Kettlebell Swings (70/50)

Competitor Conditioning
“Nate”
AMRAP 20:
2 Ring Muscle-Ups
4 Kipping Handstand Push-Ups
8 Kettlebell Swings (70/50)

Monday 11.19.18

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Snatch Complex 
1 Hang Power Snatch + 3 Hang Squat Snatch
Build to a Moderate Set

Fitness Conditioning
AMRAP 5:
Buy-In: 200 Single Unders
Immediately Into…
12 Power Snatches (65/45)
4 Burpee Box Jump/Step Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 200 Single Unders
Immediately Into…
8 Power Snatches (75/55)
4 Burpee Box Jump/Step Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 200 Single Unders
Immediately Into…
4 Power Snatches (95/65)
4 Burpee Box Jump/Step Overs (24/20)

Sport Conditioning
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
12 Power Snatches (75/55)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches (95/65)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches (115/80)
4 Burpee Box Jump Overs (24/20)

Friday 11.16.18

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Clean & Jerk Complex
Work up to a Moderate/Heavy Complex
1 Squat Clean + 3 Front Squats + 1 Split Jerk

Fitness Conditioning
10 min AMRAP
5 Pull Ups
15 Box Jump Overs 24/20″
10 Thrusters 75/55

Sport Conditioning
10 min AMRAP
5 Bar Muscle Ups
15 Box Jump Overs 24/20″
10 Thrusters 95/65

Competitor Conditioning
10 min AMRAP
5 Ring Muscle Ups
15 Box Jump Overs 24/20″
10 Thrusters 115/75